10 Week Log

[JP10]

A little background about my self. I have been lifting for about 4 years(The last 2 being the most serious, 5-7 days training each week all year). I have never been a guy to count my macros for say, but I do eat "clean", and even weigh out my meals when prepping. What do I mean by clean? I try to eat as much protein as possible, good carbs(rice, oatmeal, low cal high fiber bread), and good fats as well. Back in November I was weighing around 225lbs(5' 10"), and was 190lbs 3 weeks ago(Have been maintaining around 195 for 2 months). I tried to maintain as much strength/muscle as possible, but when you lose 35lbs its tough making it all be fat.

My workouts usually are about 1-1.5hours of lifting followed by 15mins abs and 15mins of cardio. I will try to track my workouts as best as I can, and post them. I have always been a very high volume guy, my mentality is the more blood I can get into the muscle the more nutrients will get to the muscle, etc. This being said I will still push the bigger lifts(Bench, Shoulder Press, Squat, Deadlift) for less reps. Usually a 10/8/6/4 4 sets kind of thing. Workout split usually goes as follows. And I try not to take an off day unless I am forced to, so even though its a 5 days cycle, I made it this way so I can run it non-stop. I am usually fully, or almost fully recovered by time I need to work the muscle for that day.

Back/Bi
Chest
Arms
Legs
Shoulder/Tri
Repeat

Unfortunately I have had kind of a nagging injury for about 6 weeks now. I was warming up deadlifting with 225lbs(did 135lbs before and stretched), and something slipped and I had pretty bad back pain. So now I have been trying to recover, I have like nerve pain that shoot down my right leg. So my leg days have been effected by this because I can not squat at the moment so I have just been doing lifts that have my back supports while still doing 2 leg days a week. Good news though It has been feeling a lot better, and almost non existent some days, but then it comes back out of the blue

Cycle:

Test c-400mg Weeks 1-10
Epistane-30/30/30/36/45/45
CEL Cycle Assist-2 Servings per day(4pills per serving)
Exemstane-Starting on the 10th day 12.5mg E3D

PCT:
Clomid-50/50/25/25
OCT PCT(Haven't decided yet)

Other Supplements:
Whey(Muscle Pharm, and Cellucor), Preworkout(Pre-Grow, also 1 scoop Amino Lean), Multi Vitamin(BPI Sports 24/7), Lean Mode(L-carnitine, green tea extract, coffee bean extract, CLA), Creatine, Glutamine, Fish oil.

Goals:
I do not have a weight in mind for this cycle, my goal is to put on as much mass while keeping my waist tight enough to fit into my work slacks lol.

So I am creating this thread a little late, I am actually now on my 15th day of the cycle.

Day 1 Weight-192.2lbs

Day 14 Weight-202lbs

I wish I had a body fat percentage for you guys, but I really don't know it. Hopefully I will be able to get a number for you guys within the next couple weeks. If anyone has a good way to get their BF% on their own without a machine feel free to share! I will also hopefully be getting some before pics, and later after pics.

You also may be wondering why this is my first post, I had a previously account that I had posted a few things on, but not enough to really matter. I didn't like the name so I made a new account. I have been skimming the forum for about 4 months now, and have learned a lot of good things. This is not my first cycle.

 

[JP10]

So these were taken 2 weeks in(Day 16 to be exact), I had taken pictures before hand by myself, but poor quality. Never did much posing so don't judge to hard. Yea I know when standing relaxed my nipples look a little out of line lol but I think it was the way I was standing. Critques obviously welcome! Also and guesses on BF% would be great as well.
Also took some measurements:
Left calf-16
Right Calf-15 3/4
Left arm-16
Right arm-15 3/4(harder to flex than my left arm even though im a righty)
Waist-36(Always been a little thick hahaha)
Chest-42
Shoulder-48
Left Quad-?(Forgot to measure)
Right Quad-?(Forgot to measure)

 

[Dma378]

Nice intro and layout. 10lbs. in 2 weeks is a nice start!!!

 

[JG93]

Nice intro and layout. 10lbs. in 2 weeks is a nice start!!!

I concur, great job so far

 

[JP10]

So my schedule usually is that I am up around 4:30am and get to the gym at 5am. Today was leg day! As I mentioned above with my nagging back/nerve injury that I have not been able to squat, so don't judge my leg days to much. I still get a crazy pump. It is not all bad though because being an athlete all my life my legs have always out shined my upper body, so I have taken these past 6 weeks to thy to tighten them up, and lets be honest we all are trying to get that raging quad vein lol.

Legs:
Single Leg Extensions SS with lunges(each set was is followed by 30lunges)-
55lb warm up
70lb 10each leg, then 8, 6, 4, 2(1 Set)
85lb 8each leg, then 6, 4, 2
100lb 6each leg, then 4, 2
55lb Burnout

Single Leg Press SS Glute machine-
75lb on each warmup
90lb 14x SS glute machine 90lb 14x
100lb 12x SS glute machine 100lb 12x
105lb 10x SS glute machine 105lb 10x
75lb Burnout SS glute machine 75lb Burnout

Hack Squats(Did these purely to get a pump) SS Calf Raises-
Warmup-no weight just sitting and standing SS Burnout Calf Raises
90lbs 25x SS Burnout Calf Raises
90lbs 20x SS Burnout Calf Raises
90lbs 15x SS Burnout Calf Raises
90lbs Burnout SS Burnout Calf Raises

Seated Hamstring Curl SS Lying Single Leg Hamstring Curl-
110lb 15x SS 55lb 10x
130lb 15x SS 65lb 10x
150lb 12x SS 75lb 6x

Abs:

Kneeling Trunk Twist Machine SS Side Bends:
90lbs 20x each side SS 45lb Plate 20x Each Side
Repeat 3x

Crunches SS Alternating Crunches(Elbows to opposite knees) SS Penguins-
20x SS 20x each side SS 40x each side
Repeat 3x Each set followed by burnout crunches(hold at the top)

Cardio:
Incline Treadmill 16% @ 3mph for 15mins

If you didn't pick up on it SS standing for superset.

Didn't get to weigh myself today because I was running low on time, but I will try to weigh myself as often as possible. I've been on cycle for about 15 days now, and have already gained near 10lbs(Yeah most of it is glycogen/water retention but ill take it lol). Have had some really good workout lately, feeling harder/more vascular

 

[JP10]

Today was back/bicep day! Personally my favorite day. Although my nagging injury prevents me from doing maybe my favorite lift(bent over rows), it's almost a blessing in disguise. Since having this issue I have changed my lifts up, focusing more on squeezing my back on my pulls.

Back:
Alternating Supinated Hammer Strength Lat Pull Down(Pretty cool piece of equipment at my gym, allows me to pull through. It's nice for getting the blood flowing)
45lb both sides 15x both arms (Did this twice to warm up)
70lb both sides 12x both arms
90lb both sides 10x both arms
45lb both side burnout each arm

Lat Pull Down(The Lat Pulldowm at my gym is by resistance not weight so ill post the numbers on the machine)
50 20x (Warmup)
60 15x
70 12x
80 8x
50 Burnout

Seated Cable Row(Again by resistance not weight, also this exercise puts strain on my lower back so the weight will be less and reps will be high)
85 30x (Warmup)
100 26x
120 22x
140 17x Drop set to 85 burnout

Straight Arm Pull Down(resistance not weight, and if you feel it in your triceps you're doing it wrong)
40 20x
50 15x
60 12x
40 Burnout

Close Grip Lat Pull Down(resistance not weight)
85 30x (Warm up)
100 25x
120 20x
140 14x Drop set 85 Burnout(Holding at the bottom 2 count)

Biceps(Usually only can do a few exercises after working back, biceps/forearms already pretty shot):
Alternating Standing DB Curl
25lb DBs 20x both arms (Warm up)
30lb DBs 15x both arms
40lb DBs 10x both arms Dropset to 25lb DBs Burnout(squeeze at the top)

Alternating DB Hammer Curls
25lb 15x both arms (Warm up)
35lb 15x both arms
45lb 10x both arms Drop set to 25lb burnout(again squeezing at top)

Single Arm Machine Preacher Curls(resistance not weight)
40 15x both arms
50 12x both arms
50 10x both arms

This is where my pump started to fade and realized it was time for cardio lol. Didn't have time for abs this morning, but I plan on running and doing abs after work.

Cardio:
Incline Treadmill
15% @ 3mph 5mins
16% @ 3mph 5mins
17% @ 3mph 5mins
(Legs were pretty tired from leg day yesterday, but I would usually increase speed when I increase the incline)

Day 16: 204.5lb I was pretty shocked when I saw this on the scale, 12lb in 16days..... I mean I have been eating maybe an extra meal since starting the cycle, but didn't expect this haha. May have to start dialing the diet back in. Pants still fitting fine, so idk what I want to do yet. Any opinions on this would be much appreciated!

Back/Nerve injury felt pretty good the last couple days, but I am not going to try to push anything. Can't wait to get back to doing some heavy bent over barbell rows, and DB rows.

 

[Dma378]

Nice volume for growth man. Don't go too long without getting those befores up!!

 

[YoungBodyBuil]

In!

 

[JP10]

Nice volume for growth man. Don't go too long without getting those befores up!!

I took some the first week and they didn't turn out to good, but the girlfriend just took some that I will put up tomorrow!

 

[JP10]

In!

Thanks for coming! Again any opinions always welcome!

 

[AnabolicGuru]

Hey man, what's your cycle experience? I'm planning on doing my first test e cycle next year and was debating kickstarting with epistane (which I have experience with) or dbol (which I have never tried). I'll definitely check your log daily as I would love to see how epistane pairs with test e!

 

[JP10]

Hey man, what's your cycle experience? I'm planning on doing my first test e cycle next year and was debating kickstarting with epistane (which I have experience with) or dbol (which I have never tried). I'll definitely check your log daily as I would love to see how epistane pairs with test e!

My previous cycles include both sarms and PH. This is my first cycle of test, so I feel like it will apply a lot to your situation. I am pretty happy with the amount of weight I have put on, and the sides are very minor almost non existent(only on day 16 though). So follow along and I will answer all that I can lol.

 

[AnabolicGuru]

My previous cycles include both sarms and PH. This is my first cycle of test, so I feel like it will apply a lot to your situation. I am pretty happy with the amount of weight I have put on, and the sides are very minor almost non existent(only on day 16 though). So follow along and I will answer all that I can lol.

I'm leaning more towards doing an epistane kickstart as well now. Probably go 500mg test e weeks 1-12, 30mg epistane weeks 1-4 and .5mg arimidex eod weeks 5-12

 

[JP10]

I'm leaning more towards doing an epistane kickstart as well now. Probably go 500mg test e weeks 1-12, 30mg epistane weeks 1-4 and .5mg arimidex eod weeks 5-12

Sounds like a good plan. I am running epistane 1-6 weeks, planning on bumping dose to 36/45/45 from 30mg for last 3 weeks. If I experience any drastic changes in those last 2 weeks I will be sure to let you know, and maybe persuade you to run for weeks 1-6 lol.

 

[JP10]

Okay, so todays workout was chest! Had a great workout, wasn't really throwing around huge weight, but had a good time in the gym. As I said I wake up at 4:30 for the gym so sometimes its tough to get going, but I was in a great mood and did what I could! Just a little side note on how I do some of my chest workout. On incline BB bench I will go down til im about a half inch off my chest(I do not bounce, and to be honest hate when I see it lol). On flat bench I will go down relatively slowly when the weight is high and as soon as I nip my chest I explode, again not bouncing, but to each their own. Strength isn't really my goal more of an added benefit lol.

Chest:
Incline Bench
135 Warm up(didn't count reps)
155 10x
175 8x
195 6x(Failed on rep 5 last week, and did without a spotter this week so I'm happy with the improvement)
215 4x
175 10x
135 10x Pause Reps

Flat Bench
135 15x Warm up, did this 2x
185 10x
205 8x (Touch of shoulder discomfort on the 8th rep so I dropped after this set, was burnt from incline)
135 20x

Pec Fly Machine(The one where your arms are fully extended)
115 Warm up
145 20x
175 16x
190 12x Directly into 115 Burnout

DB Supinated Front Raises(Squeezing upper chest)
15 Warmup
20 20x
25 17x
30 14x Directly into 15 Burnout

Close Grip DB Press(Holding two DBs together squeeze inner chest) Directly into Flys(Do not put weight down after DB press, match reps)
I am a big fan of this, I've never seen anyone do it, but killer SS toward end of chest day(Try it out!)
35 12x Reps Each
40 12x Reps Each
45 11x Reps Each

Flat Bench Dropset(Using 10lb Plates) Reps here are estimated I was beat
125 Burnout 20x
105 Burnout 12x
85 Burnout 12x
65 Burnout 15x
45(bar) Burnout 20x

Cardio:
Incline Treadmill
5min 15% 3mph
5min 16% 3.2mph
5min 17% 3.5mph

Abs:
Will do after work!

Day 17 Weight: 201.6
Quick note, went out and got a scale yesterday so I can weigh myself directly when I wake up in just my briefs. Usually would weigh myself after first meal and 1-2bottles of water. I will probably get my weight on the home scale for now on, might weigh myself at the gym once a week.

 

[Dma378]

View attachment 137365View attachment 137366View attachment 137363View attachment 137367View attachment 137364
So these were taken 2 weeks in(Day 16 to be exact), I had taken pictures before hand by myself, but poor quality. Never did much posing so don't judge to hard. Yea I know when standing relaxed my nipples look a little out of line lol but I think it was the way I was standing. Critques obviously welcome! Also and guesses on BF% would be great as well.
Also took some measurements:
Left calf-16
Right Calf-15 3/4
Left arm-16
Right arm-15 3/4(harder to flex than my left arm even though im a righty)
Waist-36(Always been a little thick hahaha)
Chest-42
Shoulder-48
Left Quad-?(Forgot to measure)
Right Quad-?(Forgot to measure)

Probably around 14-16%

Not bad man. Have some good form in your arms and back and nice lat width already. A little focus on upper chest will bring your pecs out nicely.

 

[JP10]

Probably around 14-16%

Not bad man. Have some good form in your arms and back and nice lat width already. A little focus on upper chest will bring your pecs out nicely.

Yeah, I was kinda figuring it was around 15%. I would love to get down to 10%, but it'll take some time. I've been trying to focus on upper chest for awhile now, and I feel that it is relatively strong compared to the rest of my chest. But I have some unwanted fat on my chest that im hoping to burn.

 

[Dma378]

Yeah, I was kinda figuring it was around 15%. I would love to get down to 10%, but it'll take some time. I've been trying to focus on upper chest for awhile now, and I feel that it is relatively strong compared to the rest of my chest. But I have some unwanted fat on my chest that im hoping to burn.

Well one thing is for sure, extra mass will aid in fat loss long-term. And upper chest is one of my biggest weak points. After 2 years of focus (with the help of cycles) I am finally starting to develop that shelf. Now if only my rear delts would respond to the constant work!!!

 

[BEAST73]

Subbed..

 

[JP10]

Subbed..

Thanks for coming!

 

[JP10]

Shoulder/arms today! A little bit of a different workout for me, usually ill split arms and shoulders, but wanted to mix it up. Pretty light on shoulders because I did chest yesterday, also I do volume for shoulders. It has always worked better for me that way. Felt like I didn't eat enough yesterday, and now I feel pretty lean today. So it has its ups an downs, obviously I want as many gains as possible lol, but feeling lean is nice to.

Shoulders:
Lateral DB Raises
10 30x (Warmup)
15 24x
20 20x
25 20x Directly into 15 for Burnout

Rear Delt Flys
70 25x
70 22x
70 20x
85 16x

Upright EZ Bar Rows
60 20x
70 20x
80 15x Directly into 60 Burnout

Shoulder Blaster(Front Raise->Lateral Raise->Upright Rows->Rear Delt Raises->Shoulder Press) 10 Reps Each
Used 15lb DB 2x
20lb DB 1x

Arms:
(All my arms days are Supersets)
EZ Bar Preacher Curls(Don't know the weight of the bar)
10 each side (Warm up, almost not worth doing so light lol)
20 each side 16x
25 each side 14x
30 each side 12x Directly into 10 each side burnout
Super Set w/ V Bar Push down
40 25x (Warm up)
50 20x
50 20x
60 17x Directly into 40 Burnout

Alternating DB Curl(Strict, trying to hold/squeeze at stop)
20 15x each (Warm up)
30 13x each
40 9x each Directly into 20 Burnout
Super Set w/ Straight Bar Push Down
40 20x
50 20x
60 18x Directly into 40 Burnout

DB Hammer Curl
25 15x each (Warm up)
35 14x each
45 11x each Directly into 25 Burnout
Super Set w/ Rope Push down(Hold/Squeeze at bottom)
30 20x
40 18x
50 16x Directly into 30 Burnout

Alternating Machine Preacher Curls(Hold at top)
40 14x each
45 12x each
50 10x each Directly into 40 Burnout
Super Set w/ Alternating Cable Kickbacks
15 18x each
15 16x each
20 14x each

Cardio:
Incline Treadmill
15% @ 3mph 15mins

Abs:
Will do after work!

Day 18 Weight: 202.2lb

 

[JP10]

Did legs today, and I am not going to post my workout because it is very very similar to the one I did last week. The reason behind this is because I am trying to put as little stress as my lower back as possible(trying to recover from the little injury). The injury has felt pretty good the last couple days, so I didn't want to push anything for the hope that it is getting better lol. Fingers crossed. Anyway feeling good on cycle. My weight fluctuation is starting to stop, and I am starting to maintain a steady weight ~202lb morning, ~205lb night. Libido is up for sure, I am always noticing extra energy which is great. Usually when I get home from work I am pretty beat and want to nap haha, but recently I feel like I have just been full of energy(until 9-10pm where I just completely pass out from exhaustion, but I get up at 4:30 so not to bad). I feel even leaner then yesterday, and maintaining the same weight so hopefully im shreading some unwanted weight.

Day 19 Weight: 202.0lb

Little side note, keep forgetting to get a measurement of my quads. When measuring do you just go half way up, or around the widest point? I will try to get my log out tomorrow, but will be taking an off day Sunday and Monday for the holiday! Hope everyone has a good weekend!

 

[JP10]

Weekend went by way to fast! Didn't get to eat as well as I hoped, but for a holiday I don't get to upset about getting a little off track with the diet. Just will have to make it up these next two days(Usually all it takes to get back down to wear im comfortable), then back to trying to eat every two hours -_- lol. Hope everyone enjoyed the holiday!

Managed to get to the gym all but Sunday. Did back and bi Saturday, and chest yesterday. Today was arm day, and thank god it was because I wasn't feeling the best today(little nauseous, and hot/tired). Anyway lets get to it!

Arms
Alternating DB Curl
20lb 20 each arm
30lb 15 each arm
40lb 12 each arm Directly into 20lb burnout
SS w/ Rope Push Down
30 30x
40 26x
50 20x Directly into 30 burnout(hold at bottom)

Alternating DB Hammer Curl
25lb 20 each arm
35lb 15 each arm
45lb 10 each arm Directly into 25lb burnout
SS w/ Supinated EZ Bar(attachment) Push Down
40 20x
50 18x
60 15x Directly into 40 Burnout

Alternating Preacher Curl Machine
40 16 each arm
50 16 each arm
55 14 each arm
65 12 each arm Directly into 40 burnout
SS w/ Tricep Push Down
40 20x
50 18x
60 16x
70 12x Directly into 40 burnout

Alternating Standing Cable Curl(Kinda like doing front double bicep)
20 15each arm 4x
Cable Kickbacks
20 15each arm 4x

Abs:
20x Crunches
20x Alternating Crunches
40x Penguins
Burnout Crunches(hold at top)
Side Bends 35lb 20x each side
Repeat 3x

Cardio:
Incline Treadmill
3mph 15% 15mins

All in all decent for how I was feeling this morning, waking up at 4:30 kicked my butt. Should've slept in and went later lol, but what is done is done.

Day 23 Weight: 203.4lb(after workout)
Wasn't to disappointed with this, as I said eating wasn't the best this weekend. I was 208lb last night when I went to bed lol.

 

[Maxpwr]

Looking good mate. How far are you into it now?

 

[JP10]

Looking good mate. How far are you into it now?

About 24 days in now, it's going well up around 10-12lbs seeing some strength gains. Excited for the next couple weeks!

 

[Maxpwr]

Ok, so about a third of the way through. Good times ahead lol.

 

[JP10]

Did legs today, nothing special really so I don't think that I am going to type it all out. Similar to the leg routines I have been doing because im taking it easy on my back and I know those exercises do not put much strain on my back.

So I am going to go over the sides so far, because I feel like sides are obviously one of the most worried about things when doing a cycle. I was pretty nervous about starting this cycle just because you read so much crap on the internet that it messes with your head lol. For me I have not experienced many sides at all, knock on wood. Everything has been going very smooth, and I chalk that up to a decent diet, drinking a lot of water, and the way that the cycle is laid out(gotta thank Dma for that one). So I will just go through the main issues that I've seen throughout the forum. Also this will be day 24.

Libido: Up, wouldn't say a drastic amount, but definitely a noticeable amount. Not going to go into all the details because I doubt you all want to hear about it lol. But again no issues in that department.

Lethargy: This one is hard to judge for me. What I mean is usually when I am pretty tired I chalk that one up to not getting enough sleep. For instance I was exhausted this morning, but I went to bed at 11pm and woke up at 4:30am so what do you expect. I have noticed extra energy(usually after work) that has been nice.

Strength: Up, things are feeling less heavy, and it feels great. Can't wait for what's to come later in the cycle. Only regret(and to be honest not really a huge deal) is starting the cycle while having this back pain. Best results obviously start injury free haha.

Appetite: Up, I mean eating every 2 hours isn't enough anymore. This is literally becoming a hassle lol. I feel like all I do is eat, and I am just hungry non-stop all day. Right now I am up about 12.5lbs, and honestly I think I could be up at least 5 more lbs if I ate what my stomach desired, but I have been trying to resist as much as possible.

Gyno: So being chunky when I was younger has led me to already have a little bit of gyno(puffiness to my nips). I think one day last week I noticed that my nips looked a little puffy(could've been in my head), but I was due to take a dose of exemestane that night anyway, and the next day I felt back to normal.(again could've been in my head lol)

Joints: Nothing major to report here, maybe some extra cracking, but no pain or discomfort. I take a boat load of fish oil, and a joint support daily.

Hair: Thick as ever, damnit I need a hair cut haha.

Vascularity: Up as well, noticing that my veins are becoming more prominent, and I have never been a very vascular guy(Like I mentioned above you to be chunky, and I am working on reducing BF more and more). Noticed my calf veins were popping out more than usually today during legs so that was nice.

Aggression: Again nothing major, I think I snipped at my girlfriend one time because I didn't know what toilet paper to get and she wasn't helping, and yea I know stupid reason to get mad lol. I was pretty tired that day, so it could've just been that, and I hate shopping with a passion.

I think that about covers the main concerns, but if you want me to talk about another issue I would be happy to! Sorry for the long post! I will try to update these as the weeks go on

Day 24 Weight: 204.8lb

 

[Dma378]

Hell of an update!! Love this detail. Killing it man

 

[JP10]

Did shoulders/triceps today, it was a struggle lol. From the first set I had almost a painful pump, it was hurting just holding my arms up when I stood up lol, but had to push through you all know how it goes. Had a touch of pip, but nothing you cant work through. All in all very solid workout. Just a side note, but my shoulder workout are very volume oriented.

Shoulders:
Seated Machine Lateral Raises
30 20x
50 20x
50 20x
60 20x
SS w/ Standing Lateral Raises
10lbs Burnout after each set

Seated DB Shoulder Press(Went lightweight)
40lb 25x
50lb 20x
50lb 20x
40lb Burnout

Seated Alternating DB Front Raises
15lb 15 each arm
20lb 15 each arm
20lb 13 each arm
15lb Burnout

Reverse Pec Fly Machine(Rear Delt Flys)
70 25x
70 25x
85 20x
70 Burnout
SS w/ DB Shrugs(I don't push traps to much just because I feel like my traps over shadow the rest of my body parts)
45lb 20x Directly into (Don't know what to call it starting position is the same as a shrug put I am pulling back squeezing rear delts and lower traps together) Burnout--------->Did this after each Rear delt fly set

Triceps:
Rope Push Down
30 25x
40 25x
50 20x
60 16x Directly into 30 Burnout

V Bar Push Down
40 25x
50 20x
60 20x
70 15x Directly into 40 Burnout

Single Arm Tricep Kick Back
20 15x each arm (Did this 3x)

Abs:
Crunches
20x
Alternating Crunches
20x
Penguins
40x
Side Bends
35lb 20x Each Side
Repeated this 3x

Cardio:
Incline Treadmill
3.3mph @ 16%

Day 25 Weight: 203.2lb
I was pretty surprised by this, just because I was 204.8 yesterday, and I ate a ton yesterday. I thought I was going to be over 205 this morning. I barely even moved yesterday to. Lifted in the morning, went to work then afterwards I sat on the couch for about 5 hours and took a nap..... lol

Like always feel free to comment, critique, and ask questions!

 

[JP10]

Today was back/bi day. Got in some Max Reps by USP Labs, and tried it this morning. I can say that I am a fan, even on an empty stomach at 4:30am I was able to get a pretty crazy pump. Can't wait to stack it with amino lifts when it comes it. Solid workout this morning, forearms already starting to cramp up, need to hydrate more for sure haha.

Back:
Single Arm Supinated Lat Pull Down
Just did this for a warm up squeezing every pull, 15x each arm 45lb each side
Did this 3x

Lat Pull Down
50 20x
60 20x
70 18x Directly into 50 Burnout

Single Arm Hammer Strength Row
45plate each side 20x each arm
2x 45 plate each side 20x each arm
3x 45 plate each side 12x each arm
Then worked all the way back down for burnout

Lat Pull Down w/ Single Arm Grips
42.5 each side 20x
50 each side 18x
67.5 each side 12x into 42.5 burnout

Seated Cable Row
85 30x Warmup
100 24x
120 22x
140 18x Directly into 85 Burnout
SS w/ Rope Straight Arm Pull Down
35 20x after each set

Behind The Head Lat Pull Down
50 18x
60 16x
60 16x
SS w/ Straight arm Flat Bar Pull Downs
35 20x after each set

Biceps(were beat after back, but didn't want to stop lol)
Rope Cable Curls
30 18x
35 15x
35 13x Directly into 25 Burnout

Single Arm Machine Preacher Curl
40 15x each arm
50 14x each arm
50 14x each arm into 40 burnout

Alternating DB Curl
20lb warmup
25 15x each arm(Squeeze at top)
35 12x each arm Directly into 25 Burnout

Cardio:
Incline Treadmill
3.2mph @ 17% 15 minutes

Abs:
Didn't have time, will do after work

Day 26 Weight: 202.6lbs

I feel like I am eating a solid amount of food, but I seem to be dropping weight, so I am going to try to add a few hundred extra calories per day. I literally eat whenever I am hungry which is every two hours, I feel like I eat all day lol. But the weight doesn't lie, need to bump it up a little. Another reason I might be down in weight is because I went to the gym twice yesterday. I was bored so did a quick leg session, abs, and cardio.

 

[Dma378]

Ahhhhh, the dream...eats more, loses weight

 

[JP10]

Ahhhhh, the dream...eats more, loses weight

Yea its always been a dream of mine because my metabolism blowwwwws lol. Just gotta eat more, no way around it, who knows maybe ill throw some ice cream in the diet, fuk it. Na but in all honesty will probably just be more peanut butter haha

 

[AnabolicGuru]

Brooo I've been the same lately...Eating more than usual but weight is still the same, and on some days, even less

 

[JP10]

Brooo I've been the same lately...Eating more than usual but weight is still the same, and on some days, even less

Its a rough life lol, went from 204.8 2 days ago--->203.2 yesterday--->202.6 today. That is going to change today, as soon as I get home from work im chowing down, and if my weight isn't up tomorrow im just calling it quits for good.(Just playing haha)

 

[JP10]

Chest day today! Busy in the gym so didn't do the workout I had planned, but still was happy with the lift. Got to sleep in today til 9 which was a blast, woke up filling like gold lol. So lets get to it.

Chest:
Flat Bench (warm up, someone took the incline that why I just did warm up)
135 20x(Did this twice)
185 12x(Did this 3x)

Incline BB Press
135 12x
155 10x
175 8x
195 8x
175 10x
155 12x
135 15x
Superset each set w/ Supinated front raise(Squeezing the upper chest)
15lb 15x
So yea, lots of volume, but Dma378 said I gotta fill out the upper chest so thats whats gonna happen lol.

Alternating Pec Fly Machine(Did this a little different, would hold one side directly out in front while other side would do the reps then switch)
85 15x each arm
100 14x each arm
115 12x each arm(2x)

Flat Reverse Grip DB Press
45lb 18x
50lb 16x
55lb 14x(2x)
SS w/ more supinated db front raises
15lb 15x after each set

Decline BB Bench
135lb 20(3x)
SS w/ DB Fly
30lb 15x
40lb 12x(2x)
30lb Burnout

Abs:
Crunches
20x
Alternating Crucnhes
20x each side
Penguins
40x each side
Side Bends
35lb 20x each side
Repeat all 3x

Cardio:
3.3mph @ 19% 15mins

Day 27 Weight: 204.6lb
So like I said yesterday I was gonna chow down, and I wasn't lying. Hit up the chinese buffet for a little cheat meal, and its safe to say that the restaurant may have lost a few dollars on that deal lol. 5 plates and a bowl of ice cream later here I am up 2lb. Doubt it'll stick to long, but im gonna do my best. Don't know if I will be able to post tomorrow but I will do my best!

 

[JP10]

Had a solid arm workout yesterday, not going to post the whole thing though. Did legs today, pretty basic workout.

Legs:
Leg Extensions
100 20x
115 18x
130 18x
145 14x
100 Burnout
SS w/ bodyweight lunges
15 each leg after each set

Hack Squats
Warmup no weight
45lb each side 20x
70lb each side 15x
90lb each side 12x
no weight, burnout
SS w/ machine glute kickback
90 15x each side after each set

Leg Curls
100 20x
115 18x
130 15x
145 12x
SS w/ RDL (no weight, just trying to stretch/squeeze my lower back kinda like a rehab movement)
SS w/ Lying single leg curls
55 15x each leg after each set

Abs:
Crunches
20x
Alternating Crunches
20x each side
Penguins
40x each side
Hanging Knee Raises(not sure the correct name lol)
20x
Repeat all 3x

Cardio:
Incline Treadmill
3.3mph @ 19% for 15 mins

Days 29 Weight: 205.2lb
So weight went up a little over the weekend which was good, ate fairly well which is sometimes a struggle on the weekend. Usually if I lift everyday, and don't take an off day I start to feel wornout, but I have not yet got that feeling. I feel ready to go every day. Anyways hope everyone had a good weekend, back to work :smashfreakB: gotta love Mondays.

 

[JP10]

Shoulder day today! I don't know if it just me, but when I do shoulders I get the fastest pump compared to lifting any other body part. It's almost painful that how pumped they get. Pretty short shoulder workout, but I hit everything I wanted to hit, then threw some tris in. Also like mentioned before my shoulder workouts are all about volume.

Shoulders:
DB Lateral Raises(tried to keep all reps at 20 even if I had to break, though I didn't have to)
10lb 20x
15lb 20x
20lb 20x
20lb 20x
15lb 20x
10lb 20x

Behind the head smith machine shoulder press(yea I know the smith machine isn't to hardcore, but I like controlled movements for shoulder day)
25lb each side 20x
35lb each side 18x
35lb each side 18x
45lb each side 16x
25lb each side 20x

Rear Delt Fly Machine
70 25x
85 23x
100 20x
115 18x
70 Burnout
SS w/ Front alternating db raises
15lb 18x each arm
20lb 15x each arm(after all remaining sets)

Triceps:
Rope Push Down
30 30x
35 30x
42.5 26x
30 30x

Overhead Rope Extensions
42.5 18x(3x)

Supinated Tricep Extensions
30 18x
35 18x
42.5 16x
SS w/ Pronated Tricep Extensions
30 18x
35 18x
42.5 16x

Abs:
Will hopefully do later today

Cardio:
Incline Treadmill
3.2mph @ 17% for 15mins(Legs were beat from yesterday, wanted to go faster, but couldn't lol)

Day 30 Weight: 204.4lb

Down some weight today, ate as much as I could yesterday, but also was very active all day. My body was exhausted last night. Haven't taken an off day since last Saturday so my body is starting to take a beating, but have to keep going! Also upped my epistane to 45mg yesterday, awaiting immediate gains... lol

 

[JP10]

Back/Biceps today. Had a crazy pump today, 45mg epistane doing work hopefully. Felt pretty lean this morning, even though I am up around 14lbs. Waste hasn't changed much, all my work slacks still fit as they did when I started.

Back:
Single Arm Hammer Strength Rows
45lb each side 20x each arm(Did this twice to get the blood flowing, squeezing every rep)
90lb each side 20x each arm(3x, again just trying to get the blood flowing)

Wide Grip Lat Pulldown
50 20x
60 20x
70 18x
80 14x
50 Burnout

Single Grip Pulldown Machine(Supinated)
35 20x each arm
42.5 16x each arm
50 14x each arm
35 Burnout

Close Grip Pulldown
85 25x
100 22x
120 20x
140 18x
85 Burnout
SS w/ Straight Arm Rope Pulldown
35 20x after each set

Behind The Head Wide Grip Lat Pulldown
50 16x(2x)
60 14x

Biceps
DB Hammer Curls
25lb 15x each arm
30lb 15x each arm
35 12x each arm
25lb Burnout

Alternating DB Incline Curls
20 10x each arm
25 10x each arm
30 10x each arm

Machine Single Arm Preacher Curl
40 14x each arm
50 14x each arm
60 12x each arm

Cardio:
Incline Treadmill
3.2mph @ 18% for 15mins

Day 31 Weight: 205lb

Been eating like a horse trying to gain weight, slow but surely moving up.

 

[JP10]

Chest day today! I was very happy with the workout although I had to rush through it. Got to the gym at 5am when they open, and the guy didn't show up to open the place until 5:20am. I blame Dma378 completely for this, his post yesterday in his workout log jinxed me today, and needless to say im pretty pissed about it.... lol Anyways back when I was 225-230lbs I would be able to get around 8reps of 225lbs on flat bench(decent form but would bounce a touch), and since I dropped all the way down to 190lbs I have been reluctant to put 225 on the bar because I had lost a lot of strength. Last time I had tried that weight was maybe 6 weeks ago and I only got 3-4 reps(disappointed obviously). Put 225 on the bar today, and repped it out for 10 very clean(barely touch my chest an up) and I was very hype about it. Okay on to the workout!

Chest:
Flat BB Bench
135 20x
185 6x (just getting loose for 225)
205 8x (just getting loose for 225)
225 10x (!!!)
185 12x
135 18x

Incline Bench
135 14x
155 12x
175 10x
195 8x
215 6x (Was excited about this as well)
185 10x
135 18x

Single Arm Lateral Hammer Strength Press
45lbs each side 10x right->10x left->10x right->10x left (1set)
Repeated 3x

Incline DB Fly
30 18x
35 14x
40 14x

Single Arm Pec Fly Machine (Hold one arm out in front while other arm does reps)
100 15x each arm
115 12x each arm
130 10x each arm
100 burnout
SS w/ Cable Supinated Chest Press Machine(Not sure what to call it, interesting machine at my gym)
25each side Burnout(12-15x)
Repeat after each set

Cardio:
Incline Treadmill
3.3mph @ 19% for 15mins

Day 32 Weight: 203.8lb

I feel as if I am stuck between a rock and a hard place. I literally eat every 1.5-2hours, and I feel bloated and full from 4pm-10pm(by full I mean stuffed.....) and I am down in weight. So my mind set: I am gaining Strength at a very solid pace, but my weight is staying pretty constant, So to me I am thinking I must be losing fat and gaining muscle(Only possible reason in my eyes). Question is do I try to eat more(Kill Me..... lol) to try to get the weight to go up, or continue at an already increased food intake. I am not trying to add fat, if anything I want that number decreasing. I would love to get another shake or two in per day, but I don't have the funds for that lol.

 

[Dma378]

How much and what kind of cardio are you doing?

 

[JP10]

How much and what kind of cardio are you doing?

How much am I eating? I would say between 3200-3500 Calories a day. Maybe close to 300g carbs, 230g Protein, 90gFat. I don't really like to count everything, just eat as much as I can throughout the day. I know I can always eat more, its just the mental mindset that I have that I don't want to gain fat. Cardio is 15mins incline treadmill 3-3.5mph, 15%-20% incline. I also walk a lot throughout my day.

 

[Dma378]

How much am I eating? I would say between 3200-3500 Calories a day. Maybe close to 300g carbs, 230g Protein, 90gFat. I don't really like to count everything, just eat as much as I can throughout the day. I know I can always eat more, its just the mental mindset that I have that I don't want to gain fat. Cardio is 15mins incline treadmill 3-3.5mph, 15%-20% incline. I also walk a lot throughout my day.

No just meant how much (time) of cardio, and what you are doing. But sounds minimal. Not enough to credit it for not putting on desired weight.

You are on week 4 or 5?

 

[JP10]

No just meant how much (time) of cardio, and what you are doing. But sounds minimal. Not enough to credit it for not putting on desired weight.

You are on week 4 or 5?

Oh my fault lol, but yea that's what I thought as well. Maybe my metabolism is just through the roof right now, idk. Day 32 so week 5. Just going to keep eating as much as I can, as I said in my post my strength is way up, so I have to be doing something right.

Debating putting up progress pics at the end of week six, but I kind of want to wait until the end of week 10 for a more drastic side by side(hopefully).

 

[JP10]

Did a little bit of shoulders, and arms today. Also did cardio as well. Felt great at the gym, feeling leaner as well as fullness in my muscles. Going to do an update like I did a week or two ago.

Libido: Not much change from last week. Still up and no complaints!

Lethargy: Even though I don't get to much sleep I feel pretty great, almost like a mental clarity. Its nice lol.

Strength: Up more than last week. I am feeling really great in the gym. My last chest workout was phenomenal. Havent put 225 on the bar in probably 6 weeks because I was only getting like 3-4 reps and was pissed at the number, but repped it out for a pretty solid for 10. I was stoked

Appetite: Way up, I eat so much I feel lol. Every 1-2hours I need to eat, and no matter what I eat I am struggling to gain weight, and I am not mad about this because I figure I am losing some fat and gaining muscle. I can tell a difference around my mid section for sure.

Gyno: Same as last week, I've always had semi puffy nips because of being chunky when I was young, but no sensitivity in them or itchiness.

Joints: Maybe some more cracking then last week, but all in all they feel great.

Hair: Still thick as sh1t and I still need a damb hair cut.. lol

Vascularity: Up more from last week, and I am loving it.

Aggression: Nothing major just as last week, I am a little grumpy after work, but I chalk that up to being hungry as **** lol.

Day 33 Weight: 203.4lb -.-' lol

Went to two bakeries with the girl yesterday to get some unhealthy sh1t to try to put some weight on. Had a few cupcakes as well as some peanut butter chocolate baked bars which were tight. Ate the same as I do every other day, as much as I can. Down .4lbs from yesterday.... lol Might go out to dinner and stuff my face tonight and see what the scale says tomorrow. As I said I am feeling leaner, and fuller in my muscles, so my only hope is I am losing fat and gaining muscle! Will try to update during the weekend, I don't plan on missing a day at the gym.

Enjoy the weekend!

 

[JP10]

Sorry haven't updated in a couple of days, had a busy weekend. Didn't get to the gym Saturday and Sunday, but played some lacrosse Sunday so that can count as my workout. Sleep schedule has been a little out of wack, trying to get it back in gear here. Did Back/Bi Yesterday after work, and I am planning on doing legs today after work.

Back:
Hammer Strength Alternating Rows
45lb each side 20x each arm
90lb each side 18x each arm (3x)

Lat Pull Down w/ Single Arm Grips
35 20x
42.5 18x
50 18x
57.5 14x

Close Grip Pull Down
85 20x
100 20x
120 20x
140 18x
160 14x Directly into 100 Burnout
SS w/ Straight Arm Pull Down
35 20x After each set

Single Grip Rows Tri Set
Pronated
45 10x
Neutral
45 10x
Supinated
45 10x
Repeat 3x

Standing Alternating DB Curls
20lb 20x each arm
25lb 18x each arm
30lb 15x each arm Directly into 20lb Burnout

Standing Alternating Hammer Curl
25lb 20x each arm
30lb 18x each arm
35lb 15x each arm Directly into 25lb Burnout

Single Arm Preacher Curl Machine
40 18x each arm
50 16x each arm
65 14x each arm

Abs:
Crunches
20x
Alternating Crunches
20x each side
Penguins
40x each side
Side Bends
45lb 20x each side
Repeat 3x

Cardio:
Incline Treadmill
3.3mph @ 18% for 15mins

Didn't get my weight today, feeling a little thick after the weekend. Eating wasn't where I wanted it to be, but taking the next couple days here to dial it back in. Usually will only take me 2-3 days to get back to feeling decent after a long weekend of eating. It was needed though because before Saturday the last time I had an off day was 12 days prior, so my body was pretty beat up. All in all feeling solid, and full!

 

[JP10]

Schedule is a little out of whack this week, been going into work earlier and working longer to reduce my time at work next week. Democratic National Convention is going to **** me all next week with traffic, cant want..... Anyways had a pretty solid leg day yesterday. Aggravated my back a little this weekend so took it light, and did a lot of hamstring work. Not going to post the workout because it was really basic. Did abs and extended cardio as well, trying to get my weight back in check from the weekend. I weighed 208.4lb Monday-->207.6lb Tuesday-->Now 206.8lb today(Was 210.8 last night before bed). Slowly but surely getting it back in check. Once I wake up around 205lbs ill start piling on the calories again, which hopefully will be tomorrow if I don't cheat today lol. Going to do an arm day after work. I would be doing chest, but my right shoulder recently began popping as well as some discomfort, so I am going to give it another day or so to recover.

And you all may be thinking that I have been trying to gain weight, why are you trying to lose weight now??? Yea, idk, im bipolar when it comes to my weight I guess lol. No but honestly I want the weight to go up from me eating a clean abundance of food, not from sh!t food and to many coronas. Will update again tomorrow!

 

[JP10]

Did chest yesterday, and had a great workout. The strength gains on this cycle amaze me. Even with my shoulder acting up I had a crazy workout. Lets get right to it.

Chest:
Incline Bench
135 20x
155 14x
175 12x
195 10x
215 8x
235 5x (Was very happy with this, wasn't expecting it at all)
135 18x

Flat Bench Pause Reps
135 20x
185 10x (3x)

Incline DB Flys
25 20x
35 15x
45 12x
25 Burnout

Cable Chest Press Supinated Grip(Cool piece of equip my gym has)
Set each side at 30 14x (Really squeezed)
Repeated 3x

Fly Machine
115 20x
145 18x
175 14x
115 Burnout

DB Flys
30 16x
40 14x
45 13x
SS w/ Decline Bench
135 20x After Each Set

Abs:
Usual stuff I do, to lazy to type it lol

Cardio:
Incline Treadmill
3.5mph @ 20% for 15 mins

Day 39 weight: 205.2lb

Got my weight back in check, went from 208.4lb Monday-->207.6lb Tuesday-->206.8lb Wednesday-->205.2lb today. Happy that I could reduce it that quickly, I will start to eat a good bit now, and try to get the weight up through clean eating rather then eating like a hog haha. Will be doing arms after work and will update tomorrow!

 

[Dma378]

Killing it man.

So you're at 45 Epistane now? How many weeks left of that?

 

[JP10]

Killing it man.

So you're at 45 Epistane now? How many weeks left of that?

Pretty sure I'm done with it this week which I'm pretty upset about lol, debating running something to finish off the cycle but idk.

 

[Dma378]

Pretty sure I'm done with it this week which I'm pretty upset about lol, debating running something to finish off the cycle but idk.

I would say something non-methylated for sure.